Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Blanched Almonds

Weight per 500 calories

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

132g

Blanched Almonds

84.7g

Blanched Almonds have 1.6 times more energy per unit of mass than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon, which is very high in comparison to other foods. Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon having high energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon

11%

78%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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6.64%6.44g

Fat

46%44.5g

6.44 gvs44.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.63%1.16g

Saturated Fat

10.5%3.35g

1.16 gvs3.35 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.77%0.092g

Omega 3

0.21%0.003g

0.092 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.5%1.95g

Omega 6

61.6%10.5g

1.95 gvs10.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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79.2%103g

Carbohydrate

12%16g

103 gvs16 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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30.3%22g

Sugars

5.4%3.92g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

22 gvs3.92 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.025g

NA gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%3.78g

NA gvs3.78 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.2%11.5g

Fiber

22%8.4g

11.5 gvs8.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26.5%15g

Protein

32.4%18g

15 gvs18 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Blanched Almonds

52%467μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

467 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.5%0.99mg

Vitamin B1

13.5%0.16mg

Thiamine

0.99 mgvs0.16 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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85.2%1.1mg

Vitamin B2

46.3%0.6mg

Riboflavin

1.1 mgvs0.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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78.4%12.5mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

12.5 mgvs2.97 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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89.3%1.16mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.16 mgvs0.097 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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239%958μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

958 μgvs41.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17.6%16mg

Vitamin C

0%0mg

Ascorbic acid

16 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28.5%4.27mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

4.27 mgvs20 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.76%2.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.1 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonvs Blanched Almonds

27.7%277mg

Calcium

20%200mg

277 mgvs200 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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67.3%0.61mg

Copper

97%0.87mg

0.61 mgvs0.87 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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486%39mg

Iron

34.7%2.78mg

39 mgvs2.78 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%150mg

Magnesium

54%227mg

150 mgvs227 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

67.6%1.56mg

NA mgvs1.56 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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69.5%487mg

Phosphorus

58.2%408mg

487 mgvs408 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14%474mg

Potassium

16.4%558mg

474 mgvs558 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.3μg

Selenium

4.93%2.7μg

8.3 μgvs2.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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30.3%454mg

Sodium

1.07%16mg

454 mgvs16 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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85.6%9.4mg

Zinc

23%2.5mg

9.4 mgvs2.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.098%3.63g

Water

0.1%3.82g

3.63 gvs3.82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Blanched Almonds:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have more Vitamin A, 6.1 times more Vitamin B1, 1.8 times more Vitamin B2, 4.2 times more Vitamin B3, 11.9 times more Vitamin B6, 23.1 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 4.7 times more Vitamin E than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Blanched Almonds:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 1.4 times more Calcium, 14 times more Iron, 3.1 times more Selenium, 28.2 times more Sodium and 3.7 times more Zinc than Blanched Almonds.
While Blanched Almonds contain 1.4 times more Copper and 1.5 times more Magnesium than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Blanched Almonds have similar amounts of Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 27.2 times more Omega 3, 6.5 times more Carbohydrate, 5.6 times more Sugars and 1.4 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 6.9 times more Fat, 2.9 times more Saturated Fat and 5.4 times more Omega 6 than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsBlanched AlmondsVS Cereals ready-to-eat, QUAKER, Toasted Multigrain CrispsCereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamonVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: